410 W Geer St, Durham, NC 27701 (919) 907-1233

Furious Fifteens

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WOD for Wednesday 060910 – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1 Rep Max

Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 12 minutes of:
15 Double Unders
15 Pushups 

Post C&J Loads and Number of Metcon Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Clean and Jerk.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM….Cleans must be received in a full below parallel front squat and Jerk must be locked out fully overhead with elbows and shoulders in full extension.  You may use a Push Jerk or Split Jerk.   

For the Metcon, you may choose to do regular pushups, parallette pushups, or ring pushups.  Sub for Double Unders is double under attempts or 60 Single Unders.    

*SURVEY QUESTION OF THE DAY*
Who’s down for a CrossFit Durham pool party/paleo potluck?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar – Saturday, June 19th
70′s Big Challenge – Saturday, June 26th 

Come out Saturday night to support Madame de Morte, aka Channa, as she puts pride on the line against the other women of LUEWWD.

8 Comments
  1. Phil B Reply
    Always down for a party.
  2. Jonathan Johnson Reply
    Thats an awesome pic Channa! This Saturday is going to be awesome. It's at the James Joyce at 9pm. 5$ cover and all proceeds go to the Durham Crisis Response Center.
  3. Ashley D Reply
    Love it Channa!
  4. Bill Reply
    Badass Channa!!
  5. Anna Reply
    Pool Party, Yes! Totally awesome, Channa. My favorite little pub, plus arm wrestling is a definite Yes. Gonna try my best to be there.
  6. Rachel Reply
    Nice sneer, Channa! PR'd at 115# by virtue of not having a previous 1RM for the clean & jerk, but I'll take it. Thanks to Stew for his tough love. :) I don't read the WODs beforehand, so didn't know to count DU attempts, or how would I even do that. On the upside, this was my first WOD with all DUs. But if anyone finds my pushups, stick 'em in a cubby for me to find later.
  7. Phil B Reply
    PR by 10 pounds. 175. It's all about the speed. Here's my true speed-under-the-bar inspiration, Sage Burgener: http://www.youtube.com/watch?v=V-pQnsR_7vI (I kept thinking her name was Natalie Burgener today for some reason. No. I meant Sage.)
  8. Melinda Reply
    1) I got a freakin double under! Like for real! Not just I'm gonna try and hope for the best, but like I did many but just one at a time. I'm not sure how this happened, but holy hannah I was excited. I had to get Bea to watch me to see if I was doing them because I thought I was, but I didn't believe it. 2) My clean and jerk kind of sucked BUT Channa's totally kicked ass. She has awesome form. You should watch her clean. I got 73lb successfully. I feel very inadequate compared to Rachel's 115. My previous 1RM was 95 for clean - I don't know what the ef has been going on with me but all of my #s have gone down not up. I think it is directly related to my nutrition. Am dialing that back in. 3) YAAAAAAAYYYYYYYYYYY Jack and Dori are back! I always learn lots from both of them. Thanks for the help today Jack. Plus they are super fun. 4) I cleared off some real estate in my house to bring back the handstand. I attempted a few today - disaster. Must practice. 5) I feel happy. 6) This is a super long post. Sorry to hog the blog. HAAAAAAAAAA - I just made myself laugh.

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